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  6. Summer squash vs. Onion

Summer squash vs. Onion — In-Depth Nutrition Comparison

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Summary of differences between summer squash and onions

  • The amount of vitamin C, vitamin B2, and vitamin B6 in summer squash is higher than in onions.
  • Summer squash covers your daily need for vitamin C 11% more than onions.
  • Summer squash contains 5 times more Vitamin B2 than onions. While summer squash contains 0.142mg of Vitamin B2, onions contain only 0.027mg.
  • The amount of sugar in summer squash is lower.

These are the specific foods used in this comparison Squash, summer, all varieties, raw and Onions, raw.

Infographic

Summer squash vs Onion infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +70%
Contains more PotassiumPotassium +79.5%
Contains more IronIron +66.7%
Contains more CopperCopper +30.8%
Contains more ZincZinc +70.6%
Contains more PhosphorusPhosphorus +31%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +35.7%
Contains more CalciumCalcium +53.3%
Contains more SeleniumSelenium +150%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 12% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Onion
Onion
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 0.12% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin CVitamin C +129.7%
Contains more Vitamin AVitamin A +9900%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B2Vitamin B2 +425.9%
Contains more Vitamin B3Vitamin B3 +319.8%
Contains more Vitamin B5Vitamin B5 +26%
Contains more Vitamin B6Vitamin B6 +81.7%
Contains more Vitamin KVitamin K +650%
Contains more FolateFolate +52.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.046mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more FatsFats +80%
Contains more OtherOther +77.1%
Contains more CarbsCarbs +178.8%
~equal in Protein ~1.1g
~equal in Water ~89.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated Fat: Sat. Fat 0.044 g
Monounsaturated Fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Onion
Onion
1
58% 18% 24%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated Fat +23.1%
Contains more Poly. FatPolyunsaturated fat +423.5%
~equal in Saturated Fat ~0.042g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Onion
Onion
3
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +3200%
Contains more GlucoseGlucose +162.7%
Contains more FructoseFructose +35.8%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Summer squash Onion
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Summer squash Onion Opinion
Calories 16kcal 40kcal Onion
Protein 1.21g 1.1g Summer squash
Fats 0.18g 0.1g Summer squash
Vitamin C 17mg 7.4mg Summer squash
Net carbs 2.25g 7.64g Onion
Carbs 3.35g 9.34g Onion
Magnesium 17mg 10mg Summer squash
Calcium 15mg 23mg Onion
Potassium 262mg 146mg Summer squash
Iron 0.35mg 0.21mg Summer squash
Sugar 2.2g 4.24g Summer squash
Fiber 1.1g 1.7g Onion
Copper 0.051mg 0.039mg Summer squash
Zinc 0.29mg 0.17mg Summer squash
Phosphorus 38mg 29mg Summer squash
Sodium 2mg 4mg Summer squash
Vitamin A 200IU 2IU Summer squash
Vitamin A 10µg 0µg Summer squash
Vitamin E 0.12mg 0.02mg Summer squash
Manganese 0.175mg 0.129mg Summer squash
Selenium 0.2µg 0.5µg Onion
Vitamin B1 0.048mg 0.046mg Summer squash
Vitamin B2 0.142mg 0.027mg Summer squash
Vitamin B3 0.487mg 0.116mg Summer squash
Vitamin B5 0.155mg 0.123mg Summer squash
Vitamin B6 0.218mg 0.12mg Summer squash
Vitamin K 3µg 0.4µg Summer squash
Folate 29µg 19µg Summer squash
Choline 6.7mg 6.1mg Summer squash
Saturated Fat 0.044g 0.042g Onion
Monounsaturated Fat 0.016g 0.013g Summer squash
Polyunsaturated fat 0.089g 0.017g Summer squash
Tryptophan 0.011mg 0.014mg Onion
Threonine 0.028mg 0.021mg Summer squash
Isoleucine 0.042mg 0.014mg Summer squash
Leucine 0.069mg 0.025mg Summer squash
Lysine 0.065mg 0.039mg Summer squash
Methionine 0.017mg 0.002mg Summer squash
Phenylalanine 0.041mg 0.025mg Summer squash
Valine 0.053mg 0.021mg Summer squash
Histidine 0.025mg 0.014mg Summer squash
Fructose 0.95g 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Summer squash
8%
Onion
Minerals Daily Need Coverage Score
12%
Summer squash
8%
Onion

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 2.04g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 2)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.2)
Which food is richer in minerals?
Summer squash
Summer squash is relatively richer in minerals
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.002g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.